ANNOUNCMENTS
1) Make sure to check your emails for an entire summer gym dates and schedule.
2) New Program Cycle starting Monday 6/5/2023
This is week is a transition week of programming
3) Pre Order shirts and tanks should be in June 7/8. You can pick up your order when they come in.
TUESDAY
5 Sets
A1) 10-12 Bench Press
A2) 5-10 Chin Ups > 3-5 Negatives
+
5 Sets @3010
B1)10 Ring Standing Curls
B2) 10 DB Skull Crusher
+
EMOM x 10min
12 Weight Plate Turkish Sit Ups
WEDNESDAY
35min Amrap
400m Run
500/450m Row
30/22 Cal Echo
40/per arm DB Hang Snatch (50/35)
THURSDAY
A) 10, 8, 5x5 Back Sqaut @ 3010
R3min btwn 5's
Or
5x10/side Bulg Split Squat
+
B) E4min x 6 sets (28min)
10 Thrusters (95/65)
10 Burpee Over Box (24/20)
Score each round for speed
FRIDAY
A) Emom x10min
Strict Pullups > Light Banded > Negatives
B) Every 1:15 x 18Sets
1: 15 /11 Cal Echo
2: 12 Burpees
3: 12/10 Cal Row
SATURDAY
38min AMRAP
Groups of 3:
1500m Row
30 Burpee Over Rower
40 DB Strict Press
60 Air Squat
90 Situps
SUNDAY SPECIALITY CLASS
This Sunday 6/4: LOW BACK and HIPS Movement Therapy w/ Jess
Upcoming Sundays
6/11: Arms w/ Stefan
6/18: Snatch Lifting Session w/ Zach
6/25: No Class - Gym Closed for Continuing Education